Monday, July 15th, 2013

Hey Folks!

Awesome chipper this weekend (it was all sorts of fun for those who tried it out!) – and James’ Running Clinic was informative and interactive. I think all those who attended took in a lot of great tips and tricks.

Any suggestions for upcoming seminars/clinics? Endurance WODs? Girls night? Bro-Sesh? Competition WODs?

Also – Something I thought might add some spice to the gym each week – A weekly challenge! This week, at some point as a cool down or warm up, try it out! 4 Minute Tabata Airdyne for total calories. (20 seconds on, 10 seconds off, 8 times).

Warm up

2 Rounds – 10 dislocates, 10 squats, bear crawl across gym, 10 push ups

Back Squat 3×5 @75% + 10 pounds *this doesn’t include warm up sets

3 Rounds for time:
400m Run
21 Kettlebell swings
12 pull ups

Mobility:
Stretch – Quads/Psoas, Glutes, Hamstrings
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team